KW 46

KW 46

MONTAG: 18:00 – 19:30 UHR

SKILL: SQUAT SNATCH

 

EMOM8

1: 6-8 SNATCH PULL

2: 6-8 BEHIND THE NECK SNATCH GRIP STRICT PRESS

3: 6-8 OHS

4: 6-8 MUSCLE SNATCH

 

2 MIN REST 

 

EMOM8 WITH WEIGHTS

1: 5 SNATCH PULL

2: 5 BEHIND THE NECK SNATCH GRIP STRICT PRESS

3: 5 OHS

4: 5 POWER SNATCH

 

4X8 SNATCH GRIP DEFICIT DEADLIFT 

 

AMRAP20

2 HSPU

4 MAN MAKERS

6 POWER CLEAN

8 WALL BALL

10 TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2:30 MIN X 4

6 BOX BACK SQUAT

 

EVERY 3 MIN X 5

8/8 FRONT FOOT ELEVATED SPLIT SQUAT + 6 JUMPING AIR SQUAT

 

3 ROUNDS FOR TIME

250 M ROW

20 RUSSIAN KB SWINGS

15 DU

80 M RUN

5 GOBLET SQUAT

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

EMOM35

1: MAX SIT UP

2: 12 BOX JUMP OVER 

3: MAX C2B/ PULL UP

4: 10-12 CAL SKI 

5: MAX TTB

6: 15 DB DEADLIFT

7: REST

 

MOBILITY

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP6

3 WALL WALKS

20 DU

 

2 MIN REST

 

AMRAP6

6 THRUSTER

6 BAR FACING BURPEE

 

2 MIN REST

 

AMRAP6 

4 CLEAN AND JERK

6 CAL BIKE